Category Archives: Workout of the Day

Wednesday

A. 

four sets:

6-8/arm single arm DB press

max reps ring row at tempo 

B. 

four sets

8-12 bent over DB rows  

30-60s ring plank or hands on on floor if rings is too advanced

C. 

12 min amrap:

6 TTB

6 hang power snatches (115/75)

9 STO (115/75)

Monday

A.

Tempo Back Squat 3-3-3-2-2-2

(go up in weight from Tuesday 4/3/18)

B.

every 3 mins for four rounds, each round for time: 

300m run

20 KBS

10 CTB (Rx+ 4 bar MUs)

Friday

A.

build to a heavy: halting clean deadlift + hang power clean

B.

12 min amrap:

30 burpees to 6” target

30 power cleans (95/65)

25 burpees to 6” target

25 power cleans (135/95)

20 burpees to 6” target

20 power cleans (185/135)

15 burpees to 6” target

amrap power cleans (225/155)

Tuesday

A.

8 sets:

2 push jerks + 1 split jerk

B.

2 rounds for time (18 min cap):

12 burpees

12 thrusters (115/75)

12 burpees

12 power snatch

12 burpees

12 push jerks

12 burpees

12 hang squat cleans

12 burpees

12 overhead squats